September 20, 2013
View this important message regarding CFA Endurance Training. Expect a new informational video on endurance training each Monday. Email lance@alexandriacrossfit.com for more info or to get on the email list.
1) Front Squat
5 reps @ 75 – 80%
3 reps @ 85 – 90%
1 rep @ 90 – 95%
2) Snatch Deadlift
3 x 3 reps
(100% of 1RM snatch)
3) Complete for time:
30 x thrusters (95/65)
Run 800m
Endurance WOD:
Run- OFF
Tri- OFF